How to Fall Asleep When You Have Anxiety
Having anxiety is hard enough when it comes to getting through your day, but it can be even worse when it comes time to go to sleep. Many people with anxiety disorders discover that it is more severe in the evening, and makes it harder to fall asleep without the anxious thoughts consuming them. Here are some tips for relaxing at night and getting to sleep even with anxiety.
Why Anxiety Can Be Worse at Night
There are many reasons why your anxiety might be worse at night, but it is often because you are less distracted by work and home responsibilities. It is the same reason stress or depression can be felt a little more intense in the evening.
When you don’t have your normal distractions at night, your mind starts to calm down, but it also means you are focusing on what was bothering you. You aren’t busy with the kids or work, so suddenly everything causing your anxiety or stress comes bubbling up. This can make it very hard to get good sleep.
If you have a lot of anxious thoughts in the evening, try writing them out in your journal. This is a way to release your worries, instead of dwelling on them as you try to sleep. Write for as long as you need to until you feel like you got it all out.
Try Bedtime Yoga or Stretching
There are also some relaxing activities that can help reduce your anxiety, such as yoga. Try gentle yoga practices meant to help you sleep or reduce stress, many of which you can actually do while in bed. If yoga isn’t your thing, try going for a nice stroll around your neighborhood to reduce anxiety.
Use Aromatherapy During Your Bedtime Routine
When you are starting your nighttime routine, consider using aromatherapy, such as essential oils. You can get a diffuser for your bedroom with scents that calm you, like ylang-ylang, lavender, and chamomile. There are also aromatherapy candles that can be used instead of essential oils.
Get a Weighted Blanket
Lastly, while in bed, use a weighted blanket to ease some of your anxiety. These have proven to be very effective at reducing anxiety. It feels like a warm, comforting hug when you are in bed and trying to sleep.
These are all good ways to self soothe and relax yourself before bed, and how to fall asleep when you have anxiety.
